Losing weight without being hungry

You can not avoid feeling hunger sometimes when losing weight.

You can't expect never being hungry when losing weight. Hunger is a signal, that your body wants to maintain its weight.

Instead, you need to manage hunger:

1. Replace foods with high glycemic index with low glycemic index, to control your blood glucose levels and insulin response.

2. Eat according to proper schedule, eg. plan how much and when you eat and stick to that, even if you feel hungry. As you get used to the schedule, hunger will lessen.

3. Decrease stress. Prioritize your weight loss goals such that you can have times of lower stress and activity.

You certainly can "lose weight, without being hungry."

When it comes down to the science of it all, losing actual fat is simply math. That calorie deficit you mentioned is key. In order to lose fat, you NEED to be in a caloric deficit. Technically, you can eat whatever you like—as long as you are still in a deficit.

The reason we lean towards the theories you mentioned above (primarily volume foods, lower in calories) is because they are all methods to stay in deficit... because let's face it: you'll be way less hungry if you eat 3 CUPS of broccoli (120 Cals) vs only 2.5 individual chicken nuggets (~48 Cals EACH).

Not to mention, these "filler foods" tend to be nutrient-dense options which also attribute to your level of satiety and overall fullness. You'll actually find that many clean, whole foods (meaning single ingredient/minimally processed) will keep you quite full for hours.

Drinking plenty of water also helps! We often mistake hunger for thirst, and ensuring you're hydrated will assist in avoiding this.

And of course, always consult with a RD or local Certified Nutrition Specialist when it comes to crafting a weight-loss plan that works best for you! They'll be able to safely guide you to a proper deficit. :)

High protein

High protein foods are very satiating. It'll also help with muscle retention.

High fiber

Broccoli, cauliflower, squash (when in season), and basically a lot of vegetables are highly satiating. Do not buy bars or processed foods that are labeled "high fiber". They are absolutely lying, and you'll end up eating a ton of sugar for a few grams of fiber.

Low calorie, high volume foods

There's a lot of low calorie foods that are also high volume. Low fat greek yogurt, watermelon, unbuttered popcorn, and pretzels are some good examples.

Don't eat a lot of sugar

Aside from being high calorie, low volume foods, junk food that's high in sugar also causes hunger.

Diet break

For one or two days a week, depending on how long you've been dieting and what your time goal is, eat at maintenance or slightly above. This is usually enough to keep you satiated for the remaining week. Another option is to diet for two or three weeks, and then eat at maintenance for one week.

You of course have to be mindful if your trying to make weight for some sport, but for the average person just trying to lose weight, it can be a very effective long-term strategy.

Diet/zero calorie drinks

I'm not going to argue the potential health problems that fake sugars may or may not cause. There's plenty of evidence that people that you can lose weight while drinking diet sodas. They can be used as a distraction when you just need something. These days there are also a lot of flavored waters that don't have fake sugars which can be used for the same purpose. Regular water of course is still the preferred drink but sometimes they don't fulfill that... itch.

Caffeinated drinks like coffee are also very helpful. Caffeine can cause hunger to go away for some people. Be mindful of additives as they often contain a lot of sugar (see "Don't eat a lot of sugar").

Get a hobby

As you've noted, doing something can distract you from being hungry. Sometimes you're not really hungry. You're just bored. You can work, exercise, study, build a model train village in your basement, or whatever. Just keep your mind focused on something else and it can help alleviate hunger.